Hang Snatch x 1 rep (Perform from mid-thigh; and make the most of your reps here, pull the barbell off the floor as if you were going to snatch it, pause for a moment at mid-thigh, and then snatch from there.)

Below the knee should be 2″ below the knee – plates off the ground, lats engaged, pause for 1 second, and then clean. Build load over the course of the 10 sets – after warming up with the barbell and 60 kgs, you should be starting your 10 sets.

B. Three sets of:

Clean Pull x 1.1.1

(rest 5-10 seconds between singles)

Rest as needed

C. Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

D. Complete rounds of 15, 10 and 5 reps of:

115/75 lb Thruster

Burpees Over the Barbell

You do not have to stand at full hip extension as you go over the barbell. This should be FAST, so stay low and keep your self-talk positive (don’t feel sorry for yourself).

(Do not exceed max load used on Monday, but try to use that load for all sets.)

Saturday, AUG 24

BOX

MAKE UP MISSED WOD

COMPETITORS

Every 12 minutes for 36 minutes (3 sets) of:

Run 1 Mile (1600 Meters) as quickly as possible.

Perform this on a regulation track if possible. Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass, and then repeat the effort. There will be drop-off…I want to see (and want you to see) what that drop-off looks like. I also want to see you PR your timed mile…at least once.

Please don’t make me say that you’ll be dead to me if you don’t complete this. I would like to believe that saying it once underscored my desire for you to accept uncomfortable training sessions, to embrace training in a way that might be unfamiliar and highlight weaknesses. Our community has come to love the barbell – which is awesome – but we cannot forget that to succeed in this sport you must have a huge aerobic base and exorbitant mental fortitude. Get to the track, take some friends with you, and get after it.

“When modifying a WOD, you know you are successful when the top athletes in the gym finish at about the same time as the athletes running the modifications. The level of intensity will be about right for everyone involved. Bells should be going off in your head when you read this: most days, you should use weights and rep ranges that let you finish at about the same time as the big dogs (and with energy to spare).”

**Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5-6 reps. Start around 70% and use today to build to figure out what you are capable of for this rep scheme. In the upcoming weeks I will be asking you to increase the loading by approximately 5% each week, so be sure to track your results.

D. Three sets of:

7/5 Muscle-Ups

14 Alternating Reverse Lunges with 32/24 kg KBs

21 GHD Sit-Ups

Run 400 Meters

Rest 3 min between sets.

Tuesday, AUG 13

BOX

A. Three rounds (not for time):

5 C2B Pull-ups (scale to regular)

60s Nose-Toes-to Wall Handstand Hold

40 Double Unders

B. Six sets for max reps of:

30 seconds of Push-Ups (HSPU for those who have them, or weighted with plate also an option)

Rest 15 seconds

30 seconds of Strict Chin-Ups

Rest 15 seconds

30 seconds of Strict Ring Dips

Rest 15 seconds

COMPETITORS

A. Three rounds, not for time, of:

10-12 Chest-to-Bar Pull-Ups

Nose-to-Wall Handstand Hold x 60-90 seconds

40-50 Double-Unders

B.Three sets of:

Jerk Balance x 3 reps

C. Jerk

*Set 1 – 3 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 2 reps @ 80%

*Sets 4-8 – 1 rep @ 90+%

D. Six sets for max reps of:

45 seconds of Strict Handstand Push-Ups

Rest 15 seconds

45 seconds of Strict Pull-Ups

Rest 15 seconds

45 seconds of Strict Ring Dips

Rest 15 seconds

Wednesday, AUG 14

BOX

A. Every 90s x 6 sets: High Hang Clean + Clean. Drop the barbell after the high hang clean, then reset and clean.

B. W.O.D.

Row 500 Meters (or run)

25 Burpees Over the Erg (rower or paralette)

100 Double-Unders

25 Burpees Over the Erg

Row 500 Meters

COMPETITORS

A.Every 90 seconds for 15 minutes (10 sets): High Hang Clean + Clean. Drop the barbell after the high hang clean, then reset and clean.

B. Take 15 minutes to build to a “heavy” Snatch. “Heavy” indicates that you are loading by feel. Only continue to increase the load if you are moving with perfect mechanics and good speed on the barbell.

C.Take 15 minutes to build to a “heavy” Clean & Jerk

D. Four sets of: Front Squat x 5-6 reps @ 41X1Rest 3 minutes (Do not exceed max load used on Monday, but try to use that load for all sets.

03 Aug 2013

*Come prepared to work fast and efficiently today and throughout the week! This is an Oly 1RM testing week for your records. For tomorrow, review your snatch technique with a broomstick or PVC over the weekend!! Do your homework and watch some videos J

(rest 10 seconds between jumps, step down to a smaller box between reps)

Double-Unders x 40-50 reps

Handstand Walk x 10-15 Meters

B. Back Squat

Set 1 – 5 reps @ 65-70%

Set 2 – 3 reps @ 75-80%

Set 3 – 1 rep @ 85-90%

Set 4 – 1 rep @ 90-95%

Sets 5-8 – Find new 1-RM

C. Take 15 minutes to build to today’s 1-RM Clean & Jerk

Saturday, AUG 10

BOX

MAKE UP MISSED WOD

COMPETITORS

A. For time:

20 Deadlifts (315/215 lbs)

30 Box Jump-Overs (24”/20”)

40 Kettlebell Swings* (24/16 kg)

50 Double-Unders

50 Calories of Rowing on Concept 2

50 Double-Unders

40 Kettlebell Swings* (24/16 kg)

30 Box Jump-Overs (24”/20”)

20 Deadlifts (315/215 lbs)

*Kettlebell Swings should be performed as competition-style American swings with the hands directly over the heels and fully extended knees and hips. The bottom of the bell does not have to pause at full vertical for purposes of this test.